May 26, 2023
Lifestyle Changes Article
The threat of Type 2 diabetes can be a menacing hurdle that seems insurmountable to some. Preventing Type 2 diabetes is not easy and requires a lifestyle change. Lifestyle changes are behavior modifications or habit changes that encourage positive changes in your life. Lifestyle changes that can aid in Type 2 diabetes prevention include losing weight, getting more physically active, eating healthier foods, and making healthier choices.
Losing weight significantly reduces the risk of developing Type 2 diabetes. The American Diabetes Association recommends that people with prediabetes lose at least 7% to 10% of their body weight to prevent disease progression. More weight loss will translate into even greater benefits. Weight-loss goals should be based on your current body weight. Reasonable short-term goals and expectations can be discussed with by both your doctor and the ENC Prevent Diabetes team.
Getting more physically active includes taking time to exercise daily through aerobic and resistance exercises. Aerobic exercises include walking, swimming, biking, or running and should be done for at least thirty minutes a day. Resistance exercises should be done two or three times per week, which increases strength, balance, and ability to maintain an active lifestyle. Weightlifting, yoga, and calisthenics are all great resistance exercises that you can do either from home or in a gym. Exercising regularly can help you lose weight, lower your blood sugar, and boost your insulin sensitivity.
Eating healthier, or “cleaner”, includes incorporating more fiber-rich foods to promote weight loss and lower your risk of Type 2 diabetes. Fruits, peppers, non-starchy vegetables, legumes such as beans or chickpeas, whole grains, whole oats, quinoa, and unsaturated “healthy” fats such as olive oil, nuts, seeds, and fish should all be staples of a lifestyle based on healthy eating. Saturated fats, the "bad fats," are found in dairy products and red meats. These should be a small part of your diet. You can limit saturated fats by eating low-fat dairy products and lean chicken and pork. Avoid foods that are “bad carbohydrates” which are high in sugar with little fiber or nutrients, such as white bread, pastries, white flour pasta, fruit juices, and processed foods with sugar or high-fructose corn syrup.
Your dietary goal should be to lose weight and then maintain a healthier weight moving forward. Healthy dietary decisions need to include a strategy that you can maintain as a lifelong habit. Lifestyle changes are like a puzzle. All the pieces must fit together to create the whole picture. This includes changing the way you think about your water intake, sleep, stress management, food consumption, and exercise. Set realistic, achievable goals for yourself. Setting realistic goals that you can achieve and build upon will help you maintain momentum and stay motivated. Creating a daily structure can keep you on track. Make habits that you can keep even when you are not motivated to do so such as swapping sandwiches with white bread for whole grains, seltzer for soda, on an apple for a bagel in the mornings.
Accountability can make a big difference to those struggling with lifestyle changes. The ENC Prevent Diabetes team is here to help you make and adhere to those lifestyle changes. For more information on diabetes prevention or the ENC Prevent Diabetes program, visit our website at www.encpreventdiabetes.com
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